2. Eating coarse grains every day can not only increase satiety, but also reduce energy intake, promote gastrointestinal peristalsis and prevent constipation.
3. Choose lean meat, fish, shrimp and shellfish for meat dishes. Avoid eating fat, chicken skin, etc.
4. Slow down the speed of eating. Chew each bite 15-20 times. A meal should be finished in 15-20min.
5. Reduce the consumption of edible oil. The common 1 tablespoon oil at home is 10g, with no more than 3 tablespoons of oil per day. 6. Eat more green leafy vegetables every day, but if you eat starchy vegetables such as potatoes and yams, the amount of staple food should be reduced appropriately.
7. Try not to eat fried or fried food.
8. Don't get into the habit of eating snacks while watching TV to prevent yourself from eating too much unconsciously.
9. Eat whole fruit instead of juice. Otherwise, you will lose a lot of fiber and pectin to help you control your weight, and higher sugar will cause your blood sugar to fluctuate greatly. 10. After eating a full meal, don't force yourself to eat more leftovers and use them as trash cans.
1 1. Don't store too many snacks at home, especially those with cream and sandwiches.
12. Have a rest for half an hour after dinner, and then go to exercise.
13. Drink more water to increase metabolism. It is best to choose boiled water. If you sweat a lot, you can appropriately supplement light salt water and water containing electrolytes.